M'kay

Capitol Peak Mega Fat Ass

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest. 

2013 Races:

  • Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
  • Yakima Skyline Rim 50K (4/21) - 7:16:20
  • Grey Rock 50K (5/13)
  • White River 50M (7/27)
  • Cascade Crest 100M (8/24-25)

 

Long-Term Running Goals:

Find my true running potential, then exceed it.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
114.810.002.002.00118.81
Altra Provision Old Miles: 98.43NB 915 Miles: 15.26Hoka Stinson Evo Miles: 5.12
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.110.000.000.008.11

8.11 mi, 1:05:23, 8:04/mi.

Good run day, no tightness issues with hip.  Back still bugging a bit but ended this run feeling good. 

Altra Provision Old Miles: 8.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.260.000.000.006.26

6.26 mi, 54:19, 8:41/mi, 1.5 road, the rest trail.  

Ok, new year is here, time to get more consistent.  Easy to say when its sunny outside. 

Altra Provision Old Miles: 6.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.000.000.007.12

7.12 mi, 58:40, 8:14/mi.

Icy and cold but sunny.  Three days in a row, a 2013 record. 

Altra Provision Old Miles: 7.12
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.010.000.000.008.01

8.01 miles, 1:03:35, 7:57/mi, w/ 10 x 2 min on/2 min off.

Altra Provision Old Miles: 8.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.530.000.000.008.53

8.53 mi, 1:05:39, 7:42/mi.

Bit by a German Shepard.  Guess it had to happen sooner or later.

Altra Provision Old Miles: 8.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mi, 1+ hrs, < 8 min/mi pace.

My garmin dumped my workout somehow, but I remembered the basics. 

Altra Provision Old Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 mi, 1+ hr, 8:10-ish pace average.

Back home.  Garmin dumped this run too.  Hmmmmm.... 

Altra Provision Old Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles.

Ok, this time, garmin battery ran out less than a mile into the run.  No idea the pace but probably not quick. 

Altra Provision Old Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.110.000.000.008.11

8.11 miles, 1:07:58, 8:23/mi.

Considering I had to force myself out the door, I'll take 8 slow miles. 

Altra Provision Old Miles: 8.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.040.000.000.006.04

6.04 mi, 50:42, 8:24/mi.

Meh. 

Altra Provision Old Miles: 6.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Capitol Peak Mega Fat Ass (17 Miles) 02:48:48, Place overall: 36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.260.000.000.0015.26

15.26 miles, 2:48:48, 11:04/mi.

Ran the short version as a training run.  The "out" portion was run slow and easy.  Ran with Brandon the first few miles then sped up a bit.  After the turn, started pushing the pace a little bit and picking people off on the way back.  Wound up being shorter than 17 miles but a good workout.  Wiped out afterwards.....that's what happens when you haven't run more than 10 miles since August. 

NB 915 Miles: 15.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

6.15 mi, 52:23, 8:31/mi.

Rains are back but at least the temps are finally above freezing. 

Altra Provision Old Miles: 6.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.020.002.002.008.02

8.02 mi, 1:07:07, 8:22/mi, 1-5-1 Ladder, 1 min increments, equal time on/off.

I think this might be the slowest fast workout I've ever run.  Just plain sad.... 

Altra Provision Old Miles: 8.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

8.08 mi, 1:06:40, 8:15/mi.

Really needed this head-clearing run after a stress-filled weekend followed by stress-filled work. 

Altra Provision Old Miles: 8.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.120.000.000.005.12

5.12 mi, 42:51, 8:23/mi.

 

Hoka Stinson Evo Miles: 5.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
114.810.002.002.00118.81
Altra Provision Old Miles: 98.43NB 915 Miles: 15.26Hoka Stinson Evo Miles: 5.12
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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